Easy 3-Ingredient Chia Jam

Time Commitment:

Minimal (approximately 15 minutes from start to finish)

Cooking Level:

Easy/Beginner

Ingredients:

2 c fresh blueberries

2 tbsp chia seeds

1 tbsp pure maple syrup

1/3 c water

Instructions:

Add blueberries, water, and maple syrup to saucepan and bring to a boil. Once boiling, turn heat to low stirring continuously as it boils for five minutes (I use a timer). I like to smash the blueberries a bit while they’re cooking to release the juices.

After five minutes, turn heat off. Mix in chia seeds and set saucepan aside, letting jam rest for 10 minutes (again, I use a timer).

After ten minutes, spoon jam into jar and tighten the lid. Flip jar upside down and place in the refrigerator (jam must be kept refrigerated as it doesn’t contain any preservatives). Placing the jar upside down will seal the jar as it cools retaining freshness until it’s opened (but still best to store jam in the refrigerator). Once opened, jam stays good for around two weeks (although it never lasts that long in our house!).

Nutrition Facts (per tbsp):

Makes approximately 20 tbsp of jam, serving size = 1 tbsp

Calories: 24 Fat: 1.5g Carbohydrates: 3.75g Sugar: 2.1g Fiber: 1.5g Protein: 0g

Notes:

If you’re avoiding added sugars, whether natural or not, the syrup can be omitted. The sweetness of the jam will be determined by the ripeness/sweetness of the fruit.

Fruit may be substituted, just make sure to use 2 cups of fruit. This recipe works well with all berries. You may also add additional flavors (vanilla, cinnamon, etc.) according to your taste preferences. Nutrition facts will vary depending on the fruit you choose and whether you add a sweetener or other flavors.

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Rebecca was a Precision Nutrition Certified Nutrition Coach, an A.C.E. Certified Personal Trainer, an A.C.E.Fitness Nutrition Specialist, an A.C.E. Sports Conditioning Specialist, and an A.C.E. Youth Fitness Specialist. She first earned her Personal Training certification with A.C.E. (American Council on Exercise) in 2002. She has been in and out of the "Health & Fitness" industry for nearly two decades. She also spent two years as a dietetic student at ASU & EMCC. She now blogs about her experiences with the health and fitness industry, eating disorders, lifestyle modification, weight loss, and nutrition for chronic disease, wellness, and longevity.